How to beat the heat when exercising

If your routine finds you exercising in the hottest part of the day, here are some tips to help you manage the heat:

Avoid peak daylight hours
Stay away from strenuous exercise and limit your time outside when the sun’s rays are at their strongest and most dangerous - generally between 11 a.m. and 4 p.m., when the sun is highest in the sky.

Stay cool
When your schedule won’t allow for you to exercise in the early hours of the morning or later at night, try to exercise in the shade. Look for a path that’s covered by trees, or one in the city where tall buildings help block out the direct sun beams.

Slap on some sunscreen
It helps to protect your skin from the sun’s damaging rays, so an important part of exercising in the sun, and even when not in direct sunlight. Remember to wear sweat-resistant sunscreen if you’re going to be sweating.

Drink plenty of water
As with any time that you’re exercising, it’s important to drink lots of water to replace what you’re sweating out. When working out in extreme heat, keep in mind that you should be drinking even more water to avoid dehydration.  A sports drink such as Muscle Protein’s BCAA will help replenish the body after strenuous exercise. 

Do not wear heavy, dark workout clothes, but instead wear ones that are more airy and lighter (both in colour and in weight). Loose-fitting, moisture-wicking clothes will allow your body to breathe better and get rid of the sweat. Hats are also great sun protection! 

Exercise in air conditioning
If the heat gets to be too much, find an indoor alternative for your usual exercise. If you belong to a gym or are thinking about starting a membership, the heat outdoors could be just the motivation you need to get to the gym into air conditioned comfort.  Or, try doing some workouts in the comfort of your own home!

Heat and heat exhaustion are very real threats when you’re exercising in hot, sunny temperatures, so don’t be afraid to take a break. Your safety should absolutely be your top priority, so if you’re feeling at all woozy or nauseous, stop what you’re doing immediately and seek a cool, shady place to recover.

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